I 100% agree that it is important to vary one's exercise selection, especially when training heavy, or else CNS burnout will ensue--that is the main issue. However, some exercises are CERTAINLY better than others for building mass (in general), as they activate a greater amount of muscle fibers. That is the key. So, when attempting to build maximum mass, it is important to select exercises which require your body to call upon the largest number of muscle fibers possible. For example, if someone wanted to maximize back mass, they would experience profoundly better results switching between barbell rows, T-bar rows, chest-supported rows (plate loaded), deadlifts, and chins...compared to cable pullovers, one-arm cable pulldowns, and other exercises that don't allow maximum poundages to be used. Or, if training triceps, much better results will be had relying on heavy extensions and dips...compared to rope pressdowns, kickbacks, etc.
So yes, we need to switch out exercises to avoid CNS burnout, but switching to just anything isn't wise--if we want to maximize growth. When we switch, the goal should be to use whatever exercises enable us to activate the greatest number of muscle fibers in that muscle...which are usually those exercises that allow us to handle the most weight (barbell curls vs. cable concentration curls, for example).
depends how youre built. For shorter guys with shorter, moderate arms barbell bench ,works for their structure. For Tall guys with long arms it doesnt do much and hits front delts more. Its also the number one exercise Ive personally seen people get injured on. My trainer partner tore his pec doing 315b or 340 or something many many years ago.
read or watch some Dorian Yates Videos on the bench press , he explains why youve got to find what works for your structure, limb length, range of motion , etc do what works best for you but just bc it works for you doesnt mean itll work for everyone
will a beginner build up their chest? sure
but when youve been bodybuilder 5,10,15 years, and competitively over seven years now, you find out what works for yourself
Thats arguable. For most..flat bench tends to blow up peoples Shoulder and Tricep growth if anything .
Any form of bench press is undoubtedly great for building power in ones upper body but for bodybuilders I would respectfully disagree with this. The statement may be valid for power athletes but does not hold true for bodybuilders. The barbell bench press at any angle will incorporate several stabilizing and assisting muscle groups and has the tendency to pull/push shoulder and elbow joints out of their productive ranges of motion. The result of this is a lack of maximal pectoral muscle activation and an increased risk of joint injury. True pectoral strength and activation occurs best trough isolation and free motion movements with dumbbells.